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John McGuire
Apr 17, 20231 min read
4/18/23 strict press 10 x 3
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
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John McGuire
19 hours ago1 min read
2/14/25
WARM UP 10 Minutes Mixed Cardio CONDITIONING 3 Rounds 1 Minute Jump Rope - Doubles or Singles 1 Minute Wall Sit with DB Curls 1 Minute...
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John McGuire
2 days ago1 min read
2-13/25
WARM UP Worlds Greatest Stretch With an empty bar 10 Deadlifts 10 Cleans 10 Thrusters STRENGTH Every 90 Seconds x4 3 Clean To Overheads -...
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John McGuire
3 days ago1 min read
2/12/25
WARM UP Worlds Greatest Stretch Dynamic Warm Up Drills Intervals-Run, Bike, Row or Ski 2 Rounds 1:30 Slow 1 Minnte Moderate 2:30 Fast...
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John McGuire
4 days ago1 min read
2/11/25
WARM UP 2 Rounds 1 Minute Row 1 Minute SKi 1 Minute Flocr 2 Overheads STRENGTH 3 Rounds 6 Incline Bench Presses-For weight 10 Hand...
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John McGuire
5 days ago1 min read
2/10/25
WARM UP World Greatest Stretch 10 sec Wall Facing Squat 3/3 Cossac Squats 3/3 Single Leg Deadlifts 30/30 Second Single Leg Hip Bridge...
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John McGuire
Feb 71 min read
2/8 & 2/9
Warm Up 200 m run 1 minute bike 1 minute ski 10 Goblet squats 10 Kb swings 10 Kb push presses Hyrox For Time: 100/75 Cal Bike or Ski ...
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John McGuire
Feb 61 min read
2/7/25
WARM UP 5 Minutes Mixed Cardio CONDITION ING 3 Romas 0:00-2:00 40 seconas Hand To Hand Swings 40 Seconds 1/2 Burpees 40 seconds Russian...
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John McGuire
Feb 61 min read
2/6/25
H/ROX 1/2 Mie Run WARM UP - Worlds Greatest Stretch Empty Bar 7 Deadlifts 7 Rows 7 cleans 7 Front Squats 7 Push Presses 7/7 Reverse...
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John McGuire
Feb 51 min read
2/5/25
HYROX-1 Mile Run Pie + Post Workout Warm up- Dynamic Movements Intervals - Run, Bike, Row, SKi or Jump Rope 5 Rounds Moderate 90 seconds...
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John McGuire
Feb 31 min read
2/4/25
WARM UP WorldS Greates Stretch 10 Rear DelT Flys 10 Hammer Curls 20 Second Active Hang 20 Second HS Hold STRENGTH 7 Rounds 3 Chin ups -...
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John McGuire
Feb 21 min read
2/3/25
WARM UP Worlds Greatest Stretch 10 PVC Pass Throughs 10 overhead Squats Burgenor warm up STRENGTH 7 Rounds 1 Power Snatch- For Weight 3...
48 views0 comments
John McGuire
Jan 311 min read
2/1/25
Warm up World’s greatest stretch 1 minute of each Run Row Ski Bike Build up your weight for the walking lunch and wall off Hyrox Solo or...
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John McGuire
Jan 301 min read
1/31/25
WARM UP 20 FT Bear Walk 5 Goblet Squats 5/5 Floor Wipers 20FT Reverse Bear Walk 5/5 Lateral Lunges 5/5 Floor Wipers CONDITIONING 4 Rounds...
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John McGuire
Jan 291 min read
1/30/25
WARM UP Worlds Greatest Stretch Empty Bar 7 Deadlifts 7 Rows 7 Cleans 7 Front Squats 7 Presses 7/7 Back Rack Reverse Lunges STRENGTH...
48 views0 comments
John McGuire
Jan 281 min read
1/29/25
HYROX Athletes * 1 mile run pre and post workout WARM UP Dynamic Movements Intervals Run, Bike, Row, SKi or Jump Rope *Hlycox must run 5...
53 views0 comments
John McGuire
Jan 271 min read
1/28/25
WARM UP 30 Seconds Of Each Dead Hang HS Hold Active Hang STRENGTH 5 Rounds 5 Chin ups Progression or Weighted 10 Supine Rows 5 Strict...
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John McGuire
Jan 261 min read
1/27/25
NARM UP Worlds Greatest Stretch 30 Seconds of Each Squat Hold SidePlank Spii Squat Hold STRENGTH 5 Rounds 3/3 Alternating Jumping...
55 views0 comments
John McGuire
Jan 241 min read
1/25/25
Warm Up 200 m row or run 5 inch worm push ups 10 goblet reverse lunges 15 v ups 200 m run or row Hyrox 5 Rounds: 500m Run or Row...
29 views0 comments
John McGuire
Jan 231 min read
1/24/25
Warm Up 10 Minutes Mixed Cardio CONDITIONING A-B-A-C•A-D Rest 30 Seconds Between each workout A- AMRAP3 5/4 Cal Bike 10 KB SwingS 35/25...
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